Dietary dedication and improving sleep

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Dietary dietary supplements and improving sleep: detailed guide

Chapter 1: Understanding stress and sleep disturbances

1. Physiology of stress: body reaction mechanisms. Stress is a non -specific reaction of the body to any requirement presented to it. This reaction was evolutionarily formed as a survival mechanism that allows mobilizing the body’s resources to fight or escape in response to a threat. Physiologically, stress begins with the activation of the hypothalamic-pituitary-adrenal (GAG) axis and the sympathetic nervous system.

   • GHN here: The hypothalamus releases Corticoliberin (CRH), which stimulates the pituitary gland to the secretion of adrenocorticotropic hormone (ACTH). ACTH, in turn, stimulates the adrenal glands to the production of cortisol, the main stress hormone. Cortisol increases the level of glucose in the blood, suppresses the immune system and affects various other physiological processes.
   • Sympathetic nervous system: Activation of the sympathetic nervous system leads to the release of adrenaline and norepinephrine. These hormones cause a heart rhythm, an increase in blood pressure, the expansion of the pupils and the redistribution of blood flow in favor of the muscles.

   Chronic stress leads to the constant activation of these systems, which exhausts the body’s resources and can lead to various diseases, including cardiovascular diseases, depression, anxiety disorders and sleep disturbances.

2. Types of stress: acute and chronic. Stress can be divided into two main types: acute and chronic.

   • Acute stress: This is a short -term reaction to a sudden event or situation. It usually passes quickly and does not leave long -term consequences. Examples of acute stress: examination of the exam, public performance, car accident. The physiological manifestations of acute stress include rapid heartbeat, sweating, trembling and increased attention.
   • Chronic stress: This is a prolonged effect of stress factors, which leads to the constant activation of the stress system of the body. Chronic stress can be caused by various factors, such as financial difficulties, problems in relationships, working with a high degree of responsibility and chronic diseases. Long -term exposure to chronic stress can lead to serious health problems, including:
     • Cardiovascular diseases (hypertension, myocardial infarction, stroke)
     • Digestive disorders (irritable bowel syndrome, peptic ulcer)
     • Weakening of the immune system (increased susceptibility to infections)
     • Mental disorders (depression, anxiety disorders, post -traumatic stress disorder)
     • Sleep disturbances (insomnia, apnea in a dream)

3. Sleep: phases and importance to health. Sleep is a fundamental need for the body necessary to restore physical and mental functions. The dream consists of several phases that cyclically replace each other during the night.

   • NREM сон (Non-Rapid Eye Movement): Amounts to about 75-80% of the total sleep time and is divided into three stages:

     • N1 (nap): the easiest stage of sleep, characterized by a slowdown in heart rhythm and breathing. The muscles relax, and hypnagogical hallucinations (a sense of fall, trembling) may occur.
     • N2 (light sleep): a deeper stage of sleep, characterized by an even greater deceleration of heart rhythm and breathing. Sleep spindles and K-complexes appear on the EEG.
     • N3 (deep sleep): the deepest stage of the NREM of sleep, characterized by very slow delta waves on the EEG. In this phase, the main processes of the restoration of the body occur, such as tissue regeneration, protein synthesis and strengthening the immune system.

   • REM сон (Rapid Eye Movement): It is about 20-25% of the total sleep time and is characterized by quick eye movements, rapid and irregular breathing and heart rhythm. During the REM sleep, dreams occur, and the brain processes the information received throughout the day. REM Sleep is important for learning, memory and emotional regulation.

   Lack of sleep (less than 7-8 hours a day) can lead to various health problems, including:

   • Reducing cognitive functions (violation of attention, memory and concentration)
   • Increased irritability and emotional instability
   • Weakening of the immune system
   • Increased risk of chronic diseases (diabetes, cardiovascular diseases, obesity)
   • Mental health (depression, anxiety disorders)

4. Sleep disorders: types and causes. Sleep disorders are a wide range of conditions that affect the quality, duration and time of sleep. The most common types of sleep disorders include:

   • Insomnia (insomnia): Difficulties with falling asleep, maintaining sleep or early awakening, despite sufficient sleep opportunities. Insomnia can be acute (short -term) or chronic (prolonged). The causes of insomnia can be different, including stress, anxiety, depression, the use of caffeine or alcohol, the wrong mode of sleep and wakefulness, as well as some medical conditions.
   • Apnee in a dream: A temporary respiratory arrest during sleep, which leads to a decrease in oxygen in the blood and frequent awakening. Apnee in a dream can be obstructive (caused by blocking the respiratory tract) or central (caused by violation of respiratory control from the brain). Apnee in a dream increases the risk of developing cardiovascular diseases, stroke and diabetes.
   • Restless legs syndrome: An irresistible desire to move your feet, which is often accompanied by unpleasant sensations in the legs. Symptoms usually intensify at rest, especially in the evening and night. Restless legs syndrome can be primary (idiopathic) or secondary (associated with other diseases, such as iron deficiency, renal failure or pregnancy).
   • Narcolence: Chronic neurological disorder, characterized by excessive drowsiness during the day, sudden attacks of sleep (sleepy attacks), cataplexia (sudden loss of muscle tone caused by strong emotions), sleepy paralysis (temporary inability to move when falling asleep or awakening) and hypophygic hallucinations.
   • Parasia: A group of sleep disorders characterized by unusual behavior during sleep, such as walking in a dream (somnambulism), nightmares, night enuresis (urinary incontinence), bruxism (grinding of teeth) and a conversation in a dream.

   The causes of sleep disorders can be different, and it is important to consult a doctor for diagnosis and treatment.

Chapter 2: Dietary Bades to relieve stress: action mechanisms and efficiency

1. Adaptogens: Rhodiola pink, Ashvaganda, Eleutherococcus. Adaptogens are plant substances that help the body adapt to stress and increase its resistance to various adverse factors, such as physical and mental strain, infections and toxins.

   • Rhodiola pink (Rhodiola rosea): A plant growing in the highlands of Europe and Asia. Rhodiola pink contains active compounds, such as rosavin and saldroside, which have antioxidant, anti -inflammatory and anti -stress properties. Rhodiola pink improves cognitive functions, increases performance, reduces fatigue and anxiety, and also improves mood. The mechanism of action of Rodiola Rosova is associated with the regulation of the level of cortisol and neurotransmitters, such as serotonin, dopamine and norepinephrine. The dosage is usually 200-600 mg per day, divided into several tricks.
   • Ashwaganda (withania somnifera): The plant used in Ayurvedic medicine for centuries. Ashvaganda has adaptogenic, antioxidant, anti -inflammatory and immunomodulating properties. Ashvaganda reduces the level of cortisol, reduces anxiety and depression, improves sleep and increases physical endurance. The mechanism of action of Ashvaganda is associated with the regulation of the GGN of the axis, an increase in the level of the GABA (gamma-aminomatic acid), the main brake neurotransmitter in the brain, and antioxidant protection of nerve cells. The dosage is usually 300-500 mg per day. It is important to note that Ashvaganda can interact with some drugs, so before use it is necessary to consult a doctor.
   • Eleutherococcus (Eleutherococcus Senticosus): The plant, also known as the Siberian ginseng. Eleutherococcus has adaptogenic, immunostimulating and antioxidant properties. Eleutherococcus increases performance, reduces fatigue and stress, improves immunity and cognitive functions. The mechanism of action of eleutherococcus is associated with the regulation of the GAG ​​axis, an increase in energy level and improving blood circulation. The dosage is usually 100-300 mg per day.

   The use of adaptogens should begin with low doses and gradually increase to the recommended dose. It is important to remember that adaptogens are not a panacea and cannot replace a healthy lifestyle, including proper nutrition, regular physical exercises and sufficient sleep.

2. B vitamins B: B1, B6, B12, folic acid. B vitamins play an important role in the functioning of the nervous system and the metabolism of energy. The lack of vitamins of group B can lead to stress, anxiety, depression and sleep disturbances.

   • Vitamin B1 (TIAMIN): It is necessary for the metabolism of carbohydrates and the normal functioning of the nervous system. The deficiency of vitamin B1 can lead to irritability, fatigue and deterioration of cognitive functions.
   • Vitamin B6 (Pyridoxin): Participates in the synthesis of neurotransmitters, such as serotonin, dopamine and GABA. The lack of vitamin B6 can lead to depression, anxiety, insomnia and nervous disorders.
   • Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells and the normal functioning of the nervous system. The deficiency of vitamin B12 can lead to fatigue, weakness, depression, nervous disorders and deterioration of cognitive functions.
   • Folic acid (vitamin B9): It is necessary for the synthesis of DNA and RNA, as well as for the normal functioning of the nervous system. The disadvantage of folic acid can lead to depression, anxiety and deterioration of cognitive functions.

   Recommended doses of B vitamins depend on age, gender and health. It is important to consult a doctor to determine the optimal dose of group B vitamins for you.

3. Magnesium: glycinate, tronate, citrate. Magnesium is an important mineral that is involved in more than 300 biochemical reactions in the body. Magnesium plays an important role in the functioning of the nervous system, muscle relaxation and regulation of blood sugar. The lack of magnesium can lead to stress, anxiety, muscle seizures, headaches and sleep disturbances.

   • Magnesium glycinate: A well -absorbed form of magnesium, which has a calming effect and helps to improve sleep. Glycine is an amino acid that has a inhibitory effect on the nervous system.
   • Magnesium Treonate: A new form of magnesium, which penetrates well through a hematoencephalic barrier and improves cognitive functions. Magnesium tronate can improve memory, attention and learning.
   • Magnesium citrate: A well -absorbed form of magnesium, which has a laxative effect. Magnesium citrate can be useful for constipation caused by stress.

   The recommended dose of magnesium is 200-400 mg per day. It is important to note that excess magnesium can cause diarrhea.

4. L-theanine: mechanism of action and application. L-theanine is an amino acid that is contained in tea (Camellia sinensis). L-theanine has a soothing, antioxidant and nootropic effect. L-theanine improves concentration, reduces anxiety and stress, improves sleep and increases creativity. The mechanism of action of the L-theanine is associated with an increase in the level of GABA, serotonin and dopamine in the brain. L-theanine can also reduce the exciting effect of caffeine. The dosage is usually 100-200 mg per day.

5. GABA (gamma-aminomatic acid): role in removing stress. GABA (gamma-aminomatic acid) is the main brake neurotransmitter in the brain. The GABA reduces the excitability of nerve cells and has a calming effect. GABA plays an important role in the regulation of sleep, anxiety and muscle tone. GABA deficiency can lead to stress, anxiety, insomnia and muscle cramps. Bades with GABA can help reduce stress levels and improve sleep, but the effectiveness of the GABA as an additive remains the subject of research, since the GABA does not penetrate well through the hematoencephalic barrier.

Chapter 3: Bad to improve sleep: safety and effectiveness

1. Melatonin: regulation of circadian rhythms. Melatonin is a hormone that is produced by the pineal gland in the brain in response to the darkness. Melatonin regulates circadian rhythms (biological clock) and promotes falling asleep. The level of melatonin is reduced with age, which can lead to sleep disturbances. Bades with melatonin can help improve sleep with insomnia, change of time zones (jetlag) and circus rhythms. The dosage is usually 0.5-5 mg before bedtime. It is important to start with a low dose and gradually increase to the required dose. Melatonin can cause drowsiness during the day, so it should be taken only before bedtime. It is not recommended to take melatonin for a long time without consulting a doctor.

2. Valerian: a soothing effect and impact on sleep. Valeriana Officinalis is a plant that has been used in traditional medicine for centuries to treat insomnia, anxiety and nervous tension. Valerian contains active compounds, such as valerian acid and iridoids, which have a calming effect on the nervous system. Valerian improves sleep quality, reduces the time of falling asleep and reduces the number of night awakening. The mechanism of action of valerian is associated with an increase in the level of the GABA in the brain. The dosage is usually 400-600 mg of valerian extract before bedtime. Valerian can cause drowsiness during the day, so it should be taken only before bedtime.

3. Chamomile: relaxing action and preparation for sleep. Chamomile (Matricaria Chamomilla) is a plant that has a relaxing, anti -inflammatory and antioxidant effect. Chamomile contains an active connection of apigenin, which binds to benzodiazepine receptors in the brain and has a calming effect. Chamomile improves sleep, reduces anxiety and improves digestion. Tea with chamomile is a popular remedy for improving sleep. The dosage of chamomile extract is usually 200-400 mg before bedtime.

4. Lavenda: Aromatherapy and influence of quality daughter. Lavandula Angustifolia is a plant that has a soothing, antiseptic and anti -inflammatory effect. Aromatherapy using lavender essential oil can improve sleep, reduce anxiety and stress. Lavender can also be used in the form of tea or capsules to improve sleep. The mechanism of action of lavender is associated with the effect on the limbic system of the brain, which is responsible for emotions and mood. The dosage of the essential oil of lavender for aromatherapy is usually a few drops added to the diffuser or to the pillow.

5. Triptophan and 5-HTP: Serotonin and melatonin precursors. Triptofan is an indispensable amino acid, which is the precursor of serotonin and melatonin. Serotonin is a neurotransmitter that plays an important role in regulating mood, sleep and appetite. Melatonin is a hormone that regulates circus rhythms and promotes falling asleep. 5-HTP (5-hydroxyryptophan) is an intermediate product in the synthesis of a serotonin made of tripophane. Bades with a tripophane and 5-HTP can help improve sleep, reduce anxiety and depression. The dosage of a tripophane is usually 500-1000 mg before bedtime. The dosage of 5-HTP is usually 50-100 mg before bedtime. It is important to note that Triptophanes and 5-HTP can interact with some drugs, especially with antidepressants, so before use it is necessary to consult a doctor.

Chapter 4: Combined drugs and synergistic effect

1. The combination of adaptogens with vitamins and minerals. The combination of adaptogens, such as Rodiola Pink or Ashvaganda, with group B vitamins and magnesium can increase their anti -stress effect and improve the general condition of the body. B vitamins support the function of the nervous system and energy metabolism, and magnesium promotes muscle relaxation and a decrease in anxiety. An example is the combination of Ashvaganda (300 mg) with vitamin B6 (10 mg) and magnesium glycinate (200 mg) before bedtime to improve sleep and reduce stress levels.

2. Synergy Melatonin and Valerian. The combination of melatonin (1-3 mg) and valerian (400-600 mg) before bedtime can have a synergistic effect on sleep improvement. Melatonin helps regulate circadian rhythms and promotes falling asleep, and valerian has a calming effect and reduces anxiety. Together they can reduce the time of falling asleep, improve sleep quality and reduce the number of night awakenings.

3. Combination of L-Tean and Chamomile. The combination of L-theanine (100-200 mg) and chamomile (200-400 mg) before bedtime can have a calming and relaxing effect, contributing to improving sleep. L-theanine increases the level of GABA in the brain, and chamomile binds to benzodiazepine receptors, having a calming effect. This combination can be especially useful for people suffering from anxiety and insomnia.

4. The influence of combined drugs on various aspects of stress and sleep. Combined drugs can be developed to influence various aspects of stress and sleep. For example, a drug containing ashvagand, magnesium and B vitamins can be aimed at reducing the level of cortisol, improving muscle relaxation and supporting the function of the nervous system. The drug containing melatonin, valerian and chamomile can be aimed at regulating circadian rhythms, reducing anxiety and improving the quality of sleep. The choice of a combined drug should be based on individual needs and symptoms.

Chapter 5: Factors affecting the effectiveness of dietary supplements

1. Individual characteristics of the body. The effectiveness of dietary supplements can vary depending on the individual characteristics of the body, such as age, gender, weight, genetics, health status and drugs taken. Some people can be more sensitive to certain dietary supplements than others. It is important to consider these individual characteristics when choosing dietary supplements and start with low doses in order to evaluate tolerance and effectiveness.

2. Dosage and duration of admission. The dosage and duration of dietary supplements play an important role in their effectiveness. A too low dose may not have the desired effect, and a too high dose can cause side effects. Some dietary supplements, such as adaptogens, require a long -term trick to achieve the maximum effect. It is important to follow the recommendations for the dosage and duration of the reception indicated on the package of the dietary supplement or the recommended doctor.

3. Quality and manufacturer of Bada. Quality and manufacturer of Bada can also affect its effectiveness. Some manufacturers may use poor -quality raw materials or not comply with production standards, which can lead to a decrease in dietary supplements or the presence of impurities. It is important to choose dietary supplements from well -known and reliable manufacturers who test their products for quality and safety.

4. Related diseases and drugs. Related diseases and medications taken can affect the effectiveness of dietary supplements and cause undesirable interactions. For example, dietary supplements with a tripophan or 5-HTP can interact with antidepressants, and dietary supplements with valerian or chamomile can enhance the effect of sedatives. It is important to inform the doctor about all the dietary supplements in order to avoid undesirable interactions.

5. Life: diet, physical activity, sleep hygiene. Life, including diet, physical activity and sleep hygiene, can also affect the effectiveness of dietary supplements. Healthy nutrition, regular physical exercises and compliance with sleep hygiene rules can improve sleep and reduce stress, which can increase the effectiveness of dietary supplements. Lack of sleep, improper nutrition and lack of physical activity can reduce the effectiveness of dietary supplements and worsen the general state of health.

Chapter 6: Safety and side effects of dietary supplements

1. Possible side effects and contraindications. Bades, like any other substances, can cause side effects and have contraindications. It is important to familiarize yourself with information about possible side effects and contraindications before starting a dietary supplement. Some common side effects of dietary supplements include stomach disorder, headache, drowsiness and allergic reactions. Contraindications may include pregnancy, breastfeeding, children’s age, the presence of certain diseases and taking certain drugs.

2. Interaction with drugs. Bades can interact with drugs, enhancing or weakening their effect, or causing undesirable side effects. It is important to inform the doctor about all the dietary supplements in order to avoid undesirable interactions. Some common interactions of dietary supplements with drugs include the interaction of dietary supplements with anticoagulants (for example, warfarin), antidepressants and drugs for the treatment of cardiovascular diseases.

3. Risks during pregnancy and breastfeeding. Many dietary supplements are not recommended to be taken during pregnancy and breastfeeding, since their safety was not established in clinical studies. Some dietary supplements can have a negative impact on the development of the fetus or health of the child. Before taking any dietary supplements during pregnancy and breastfeeding, you need to consult a doctor.

4. Cautions for people with chronic diseases. People with chronic diseases, such as diabetes, cardiovascular diseases, kidney and liver diseases, must be especially careful when taking dietary supplements. Some dietary supplements can worsen the course of chronic diseases or interact with drugs used to treat them. Before taking any dietary supplements, people with chronic diseases need to consult a doctor.

5. The role of a consultation with a doctor before starting a dietary supplement. Consultation with a doctor before starting a dietary supplement is an important step to ensure their safety and efficiency. The doctor can evaluate your health status, identify possible contraindications and interactions with drugs, as well as recommend the most suitable dietary supplements and dosage. Badama self -medication can be dangerous and lead to undesirable consequences.

Chapter 7: Alternative methods for relieving stress and improving sleep

1. Cognitive-behavioral therapy (KPT) with insomnia. Cognitive-behavioral therapy (KPT) is an effective method of treating insomnia, which is aimed at changing negative thoughts and behavior associated with sleep. KPT includes various techniques, such as sleep hygiene, stimulus control, sleep restriction and cognitive restructuring. KPT is a safe and effective alternative to drugs for insomnia.

2. Relaxation techniques: meditation, yoga, breathing exercises. Relaxation techniques, such as meditation, yoga and breathing exercises, can help reduce stress and improve sleep. Meditation helps to calm the mind and reduce the alarm. Yoga combines physical exercises, breathing techniques and meditation, having a comprehensive effect on the body. Respiratory exercises help reduce heart rate and blood pressure, contributing to relaxation.

3. Sleep hygiene: mode, conditions, rituals before bedtime. Compliance with sleep hygiene rules can significantly improve sleep quality. Sleep hygiene includes the following recommendations:

   • Compliance with regular sleep and wakefulness, even on weekends.
   • Creating comfortable sleep conditions: silence, darkness, cool temperature.
   • Avoiding the use of caffeine and alcohol before bedtime.
   • Regular physical exercises, but no later than 3 hours before bedtime.
   • Creating rituals before bedtime, such as reading a book or taking a warm bath.

4. Diet and food: products that contribute to sleep and relieve stress. Proper nutrition can contribute to sleep and relief stress. Some products, such as complex carbohydrates, tripophanes and magnesium, can improve sleep. Complex carbohydrates (for example, whole grain products) contribute to the production of serotonin. Triptofan (contained in a turkey, chicken, milk and nuts) is a precursor of serotonin and melatonin. Magnesium (contained in green leafy vegetables, nuts and seeds) contributes to muscle relaxation and a decrease in anxiety. Avoid the use of processed products, sugar and caffeine, which can worsen sleep and increase stress.

5. Physical activity: impact on sleep and mood. Regular physical activity can improve sleep and mood. Physical exercises help reduce stress, improve blood circulation and the production of endorphins, which have an anesthetic and improving mood effect. It is recommended to engage in physical exercises at least 30 minutes a day, 5 days a week. Avoid intense physical exercises immediately before bedtime.

Chapter 8: Practical recommendations for the choice and use of dietary supplements

1. Assessment of individual needs and symptoms. Before choosing dietary supplements, it is important to evaluate your individual needs and symptoms. Determine what problems are most concerned about: difficulties with falling asleep, frequent night awakening, increased anxiety, fatigue during the day, etc. Make a list of symptoms that you want to improve with dietary supplements.

2. The study of the compositions and properties of various dietary supplements. Study the compositions and properties of various dietary supplements to choose those that are most suitable for your individual needs and symptoms. Pay attention to active ingredients, dosage, possible side effects and contraindications. Compare various products from different manufacturers to choose the highest quality and safe dietary supplement.

3. The choice of a reliable manufacturer and supplier. Choose dietary supplements from reliable manufacturers and suppliers who test their products for quality and safety. Pay attention to the availability of quality certificates and reviews of other consumers. Buy dietary supplements only in pharmacies or from trusted online seller.

4. The beginning with low doses and a gradual increase. Start taking dietary supplements with low doses and gradually increase to the recommended dose to evaluate tolerance and efficiency. Follow your feelings and mark any side effects. If you experience any side effects, stop taking a dietary supplement and consult a doctor.

5. Monitoring of effectiveness and dosage adjustment. Monitor the effectiveness of dietary supplements and adjust the dosage as necessary. If you do not see any improvements after several weeks of admission, increase the dose or try another dietary supplement. If you see improvements, but want to achieve an even greater effect, try to combine several dietary supplements. It is important to remember that the effect of dietary supplements can be individual and depend on various factors.

Chapter 9: Future research and prospects for the use of dietary supplements

1. The need for additional clinical research. Despite the fact that many dietary supplements have shown their effectiveness in relieving stress and improving sleep, additional clinical studies are needed to confirm their effectiveness and safety. Most dietary supplements are small in sampling and short duration, which complicates the extrapolation of results to a wider population. Larger and long -term clinical studies are needed to evaluate the long -term effects of dietary supplements and identify possible side effects.

2. The study of the mechanisms of the action of dietary supplements at the molecular level. It is necessary to study the mechanisms of the action of dietary supplements at the molecular level in order to better understand how they affect the body and why they are effective in relieving stress and improving sleep. The study of the mechanisms of operation of dietary supplements can help in the development of new and more effective dietary supplements, as well as in determining optimal dosages and combinations.

3. Personalized approach to choosing dietary supplements based on genetic data. In the future, it may become possible to personalize the choice of dietary supplements based on genetic data. Genetic tests can identify individual characteristics of metabolism and sensitivity to various dietary supplements, which will allow you to choose the most effective and safe dietary supplements for each person.

4. Development of new forms of dietary supplements with improved bioavailability. The development of new forms of dietary supplements with improved bioavailability can increase their effectiveness. For example, liposomal forms of dietary supplements can provide more efficient delivery of active ingredients